Comparing Nutrients in 100 grams Boiled Garland Chrysanthemum VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Garland Chrysanthemum	27%	3%	70%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Garland Chrysanthemum	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	0.69% 20kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.069% 0.022g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	0.38% 0.006g	2.63% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.076% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.3% 4.3g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	2.77% 2g	2.03% 1.47g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.05% 2.3g	7.9% 3g	38g per day for Men 19-50 years
Protein	2.93% 1.64g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Garland Chrysanthemum	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	14.3% 129μg	5.67% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.75% 0.021mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	6.23% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.84% 0.042mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.5% 50μg	14% 56μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	26.6% 24mg	44.6% 40mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.7% 2.5mg	8.8% 1.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	119% 143μg	73.4% 88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garland Chrysanthemum	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	6.9% 69mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	3.78% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	46.8% 3.74mg	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.36mg	9.7% 0.22mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.14% 43mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	16.7% 569mg	4.18% 142mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	3.53% 53mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.45% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Garland Chrysanthemum vs Cooked Chopped Frozen Broccoli:

• Boiled and Drained Garland Chrysanthemum has 2.5 times more Vitamin A, 2 times more Vitamin B2, 1.6 times more Vitamin B3, 1.9 times more Vitamin E and 1.6 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.6 times more Vitamin B1, 6.5 times more Vitamin B5 and 1.7 times more Vitamin C than Boiled and Drained Garland Chrysanthemum.
• Both Boiled and Drained Garland Chrysanthemum and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B6 and Vitamin B9 per 100 g.
• Both Boiled and Drained Garland Chrysanthemum as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Garland Chrysanthemum vs Cooked Chopped Frozen Broccoli:

• Boiled and Drained Garland Chrysanthemum has 2.1 times more Calcium, 3.9 times more Copper, 6.1 times more Iron, 1.4 times more Magnesium, 1.6 times more Manganese, 4 times more Potassium and 4.8 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.3 times more Selenium and 1.4 times more Zinc than Boiled and Drained Garland Chrysanthemum.
• Both Boiled and Drained Garland Chrysanthemum and Boiled Chopped Frozen Broccoli have similar amounts of Phosphorus and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Garland Chrysanthemum has 1.4 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 7 times more Omega 3, 1.3 times more Fiber and 1.9 times more Protein than Boiled and Drained Garland Chrysanthemum.
• Both Boiled and Drained Garland Chrysanthemum and Boiled Chopped Frozen Broccoli have similar amounts of Carbohydrate per 100 g.
• Both Boiled and Drained Garland Chrysanthemum as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.